Category Archives: Brainwork

CrossFit Hove workout of the night: Sleep

“Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory, makes you more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?”

So again I’ve been reading and discussing with classes about their recovery, we frequently talk about mobility, advise a lot on nutrition but one of the things often overlooked is the need to sleep to recover from our exertions of the day, whether it’s our work in the box (gym) or our day to day work/life/etc juggling act.

The quote above is from Matthew Walker, a sleep scientist and author of Why we sleep, an enlightening and sometimes alarming book on the absolute necessity of sleep and the more we can get the merrier we will actually be.

Robb Wolf (google him) has always advised to get enough sleep to avoid you getting divorced or fired, i.e. A Lot. Walker talks of the same, aiming to get 8 hours or more if possible.

The basics are this:

Set up a routine of sleep, get to bed, rise at the same time, even at weekends (woo-hoo I know) but aiming to catch up on sleep due to a deficit during the week is simply not the same thing and doesn’t cover the hours lost.

Wind down, avoiding screens/tv etc for an hour before bed, I’d advise mobility as well and then reading, not from a kindle or device but an actual book! Avoid having bright lights as lamps beside the bed too.

Keep the bedroom temperature lower, our body will drop 2/3 degrees as we fall asleep, a cooler room will help this, as does a hot bath help us radiate out this heat.

Get your bedroom as dark as possible, blackout blinds, curtains etc, you shouldn’t be able to see your hand in front of your face, I find earplugs very helpful too.

Lastly I’d avoid stimulants, alcohol, nicotine and caffeine are a no go, be aware of your caffeine sensitivity (as a side note, excessive caffeine can cause headaches in workouts, so don’t go crazy before training either)

I hope this helps, pleasant dreams.



CrossFit Hove workout of the day 26 February

Warm up/mobility/strength work

10 bent over row

20 press ups


We don’t commonly see the bent over row very much within CrossFit circles and possibly the reason for this is the older version of the movement which we perform has changed and become much more a physique training movement than a functional one. The bent over row we favour is a flatter variant, hinged at the waist, maintained lumber curve and the range of motion (generally with a barbell) is from floor to mid sternum. The physique version involves a much taller spine and the bar is pulled from above the knee to the base of the rib cage.


Scaling foundational movements

The basic pressup that we see as a fundamental movement can be challenging for most. The key to improving this movement lies in its scaling. We frequently see new clients come in and when they show us a pressup the hand position will be wide and the elbows splay out to the sides. This engages the incorrect muscle groups and increases load through the small muscles in the front of the shoulders.
We encourage a hand placement just outside of shoulder width, with the elbows aimed downwards towards the torso. Another correction we utilise is either reducing the range of motion from chest to floor or alternately reducing the load by placing the hands on a raised surface, this lessens the weight of the torso and still allows for a full range of motion.